So you have made it through week three of the Great Jeans Challenge! You are working out regularly, 3 times in the studio and two times doing the home workouts and taking care of your pre and post workout nutrition. Most importantly, however, you are making smart decisions when it comes to what you are eating. Problem is, you are starting to get bored with your meal selections, are starting to crave something a little different and dare I say even some dessert? Well you are in luck my friend, because this week is going to be all about tossing in some new meal ideas and even a dessert or two you can make yourself that will satisfy that sweet tooth but not derail your weight loss and health efforts. Several times this week I will be posting some recipes you will be able to add to your weekly repertoire to keep things lively in the culinary department.
First up we have a little-heard of grain by the name of Farro, though it has been gaining popularity. Farro is a whole grain that is a great source of complex carbohydrates, fiber and protein and I dare say it rivals the current king of grains (in the minds of the hip and trendy) Quinoa. Here is some nutritional information about Farro in case you are interested.
Chicken Farro Salad
This is a very light and enjoyable recipe which contains beets, cucumbers, red onion, feta cheese and tzatziki. You can substitute goat cheese if you don’t like feta or make any other kinds of substitutions you would like. You’re also going to learn how to make Tzatziki which is also really really tasty. I recommend making this meal over the weekend for your Monday night meal, it is great chilled and you will have a nutrient dense meal waiting for you when you get home from PACK instead of trying to figure out what to make.
1 Pint plain Greek yogurt
1 English cucumber (peeled and grated)
3 gloves garlic (mashed into paste)
1 tbsp red wine vinegar
1 tbsp minced dill
1) In a colander lightly salt the grated cucumber and allow to sit for 5 minutes then squeeze out excess water.
2) Add ingredients to blender or food processor and blend until smooth and creamy.
3) Put in a re-sealable container and allow to chill for at least two hours.
1 cup uncooked farro
2 bunches small beets, trimmed & washed
1 Red onion
1 cup Feta cheese
1-2 vine ripened tomatoes halved then quartered
4-6 oz. grilled chicken
Assembling the salad
Preheat oven to 375◦F, wrap beets in foil and bake for 1-1.5 hours or until beets are tender. Cool, peel and dice the beets. Place farro and 4 cups of water in a medium saucepan; bring to a boil. Reduce heat and simmer for 25 minutes or until farro is tender. If you want the Farro to be more chewy go for the 25 minutes if you want it to be softer cook longer for up to an hour.
Put desired amount of arugula on plate layer with ¼ cup of Farro, pour 2 tbsp tzatziki over arugula, ¼ cup onion, some diced beets, sprinkle some feta cheese over and repeat layers one more time adding tomatoes to the top. Pour another tbsp of tzatziki over the top and sprinkle more feta cheese over the top.
From my kitchen to yours,